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6 home exercises for beginners

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The key is to focus on creating a strong mind-muscle connection, which means you can really feel the muscle working as you perform the movement.

Here are 6 exercises you can do at home that you don’t need any special equipment for.

Calf raises

What it’s good for:

Calf raises are a simple way of using your bodyweight to focus on activating your calf muscles.

How to do it:

  • Stand up onto your tip toes, pushing the balls of your feet into the floor, and then lower yourself back down.
  • Hold onto something for balance if needed.
  • You can do these with both legs at the same time or as single-legged exercises to add greater intensity.

Tricep dips

What it’s good for:

Tricep dips focus on building strength in your triceps. They also help improve strength in your chest, core, and shoulders.

How to do it:

  • Start by sitting on a sofa or chair with your hands on the edge, either side of you.
  • Scoot forward so you’re no longer sitting, then lower yourself towards the floor.
  • Bend your arms to 90-degrees as you lower down, then straighten your arms to push yourself up to the starting position.
  • Bend your knees to 90-degrees and bring your feet in closer to your body if it feels too challenging.

Wall push ups

What it’s good for:

Push-ups work practically every muscle group in your body, from your core to your upper body. They’re a great exercise to practice and get better at, and they require minimal equipment.

To work up to full push-ups you can start off with these wall push-ups.

How to do it:

  • Place your hands a little wider than shoulder width apart and at about mid-chest level.
  • Lower your body towards the wall and push back up again.

Overhead press

What it’s good for:

Overhead press will get you working your shoulders, arms and upper back all at the same time.

How to do it:

  • Choose one or two objects of the same weight that you’re comfortable lifting above your head.
  • Tighten your abs and extend your arms above your head, then bring them back down to shoulder level.

Wall sits

What it’s good for:

Wall sits work your glutes, quads, and hamstrings, as well as your endurance.

How to do it:

  • Start by leaning against the wall, then walk your feet out away from the wall.
  • Slide down until your knees make a 90-degree angle.
  • Your back should be leaning against the wall with your head, neck, and spine in a neutral stacked position.
  • Hold the position for between 30 and 60 seconds.

Weighted squats

What it’s good for:

Squats are good for a lot of muscle groups including your: quads, hamstrings, calves, abs, lower back and your glutes too.

How to do it:

  • There are lots of squat variations, but weighted squats allow you to add some resistance to the movement.
  • Choose one or two weights to use as dumbbells, if you use bottles – make sure the lids are screwed on.
  • Stand with your feet about shoulder width apart, squat down initiating the movement from your hips and drive your knees out to the side.
  • Squat until your thighs are about parallel to the floor, then push through your heels to stand back up. Repeat this movement.
  • Once you feel comfortable with these movements, you could try doing 3-4 sets of 10 reps for each exercise. Hold the wall sit for between 30-60 seconds each set.

Cheryl Culliford-Whyte

Cheryl Culliford-Whyte Content Contributor, Warwick Sport

Cheryl has interests in all kinds of fitness, keeping healthy and looking after your wellbeing. She enjoys hiking, lifting and healthy baking.


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